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The 2017 Starter’s Guide: Workout Plan

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Routine

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Upper Body

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
3
Reps
8-12
Rest
1-2 min
Start with 1–3 light warmup sets, using a weight you can easily do for the prescribed number of reps. Increase the weight on each set until you find a weight where the prescribed amount of reps is very difficult.
Exercise 2 of 6

T-Bar Row

Equipment
Barbell, V-Handle Attachment
Sets
3
Reps
8-12
Rest
1-2 min
Start with 1–3 light warmup sets, using a weight you can easily do for the prescribed number of reps. Increase the weight on each set until you find a weight where the prescribed amount of reps is very difficult.
Exercise 3 of 6

Barbell Overhead Press

Equipment
Sets
3
Reps
8-12
Rest
1-2 min
Exercise 4 of 6

Chinup

Equipment
Pullup Bar
Sets
3
Reps
8-12
Rest
1-2 min
Exercise 5 of 6

Bodyweight Dip

Equipment
Dip Station
Sets
3
Reps
8-12
Rest
1-2 min
Equipment
Bench, Dumbbells
Sets
3
Reps
8-12
Rest
1-2 min
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